Back and Leg Extensions with the Pilates Band

Pilates Band Back Back: Lower Buttocks Core Hamstrings Neck Shoulder: Rear Trapezius: Middle Trapezius: Upper

This is an advanced exercise for strengthening the back and glute muscles.


  1. Lie face down on an exercise mat or on the floor. Your hands should be in the pockets of the Pilates band and the Pilates band should be over your buttocks.

  2. Exhale and lift your legs and upper body off of the floor while lifting your arms up toward the ceiling. Hold this position for 2-3 seconds, then inhale and slowly lower yourself back to the floor. Repeat 3-5 times. can not be held responsible for any injuries which may occur as a result of these exercises, advice or recipes displayed on this website. Do not undertake any exercise program, diet or treatment provided by the site without professional or qualified supervision.